The most common reasons for low back pain are muscle weakness and imbalances between the stabilizing and postural muscles of the spine. A combination of stretching and strengthening can do wonders to help ease pain and prevent future problems. The exercises shown here range from simple (even if you haven’t exercised in a long time you’ll be able to do them) to more difficult (you’ll need to work up your strength in order to do them). These back pain exercises focus on strengthening the “core” muscles: your abdomen, your glutes, and the stabilizing muscles of the spine. By strengthening these, you provide your back with a band of support to protect your delicate spine.
For some good info on exercises to do when your back first starts hurting, the Isis Chiropractic Center has great guidelines and ideas for you.
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Easy Back Pain Exercises
This is an easy one to do and it does 2 things: first it stretches out the low back slightly in both forward flexion and extension ranges of motion. Second, it allows the discs to get nutrition through “imbibition” (think of a dry sponge in a puddle of water). The discs absorb nutrients with the motion of this exercise.Kneel on the ground with hands shoulder width apart and knees hip width apart. Suck in your belly and round your back like a cat stretching, tucking your hips forward as you do so. Hold for 15 seconds.
Starting in the same position as the previous exercise, arch your back while sticking your belly out (down), pushing your hips up, and lifting your head. Hold for 15 seconds. This lengthens the stabilizing muscles of the spine. Lie on the floor and bend your knees towards your chest. Wrap your arms around your knees and pull your knees as close to your chest as you can. Hold for 30 seconds. This stretches the lower part of your spine.
Lie on your back with your knees bent and hip width apart. Press the small of your back into the floor, tighten your gluteal muscles and raise your hips off the floor. Try to keep your hamstrings loose. Hold for 30 seconds. This strengthens the core muscles.
Kneel on the ground with hands shoulder width apart and knees hip width apart. When stable, lift one arm straight in front of you to shoulder height. Hold this position as long as possible, working up to 30 seconds. This strengthens the stabilizing muscles of the spine.
Kneel on the ground with hands shoulder width apart and knees hip width apart. When stable, lift one leg straight behind you to hip height. Hold this position as long as possible, working up to 30 seconds. This strengthens the stabilizing muscles of the spine.
Kneel on the ground with hands shoulder width apart and knees hip width apart. When stable, lift one arm in front of you to shoulder height, and lift the opposite leg straight behind you to hip height. Hold this position as long as possible, working up to 30 seconds. This strengthens the stabilizing muscles of the spine.
Lie on the ground with your elbows supporting your upper body. Push yourself up slightly from the elbows while arching your lower back into slight extension. Hold this position as long as comfortable, working up to 30 seconds. This stretches the stabilizing muscles of the spine that lay deep in the abdomen.
Lie on the ground with your elbows supporting your upper body. Push yourself up onto your hands while arching your lower back into extension. Hold this position as long as comfortable, working up to 30 seconds. (If partial cobra hurts, do not move onto this exercise!). This stretches the stabilizing muscles of the spine that lay deep inside the abdomen.
Place one knee on the floor with the other leg bent in front of you at a 90% angle. Lean forward from the hips until you feel a good stretch in your groin and down the front of your thigh. Hold as long as possible, working up to 30 seconds. This stretches the stabilizing muscles of the spine.
Most Difficult Back Pain Exercises
Lay on the floor, then prop yourself on your elbows and toes with your back and buttocks in a straight line. Hold this position as long as possible, working up to 30 seconds. This strengthens your abdominal muscles and the stabilizing muscles of the spine.
Hold yourself on hands and toes with hands shoulder width apart and feet a little less than hip’s width apart. Keep your spine and buttocks in line. Hold this for as long as possible, working up to 30 seconds. This strengthens all the core muscles, the stabilizing muscles of the spine and the arms and shoulders.
| If you'd like to order Back Pain Exercises in .pdf format to download and use at home, they're just $2. Click here. |
To learn about other exercise options, follow this link.
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